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  1. #1
    Registered User Flying414's Avatar
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    Anyone else with PCOS? tips?

    So Ive always gained weight in my stomach, not really anywhere else. I have PCOS and read today that that means I am also insulin resistant so my body has difficulty losing stomach fat. Anyone else have this problem and if so how did you overcome it to lose the stomach fat? Diet or exercise routines would be appreciated.

    Also did you take any meds specifically for insulin resistant/pcos women such as Metformin? If so how did it work?
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  2. #2
    Registered User amccrazgrl's Avatar
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    I'm type 1 diabetic for 15 years so I can relate. Even when I was down to 141 a few years ago I had a stomach with nice obliques. I'm having trouble losing weight to begin with. 90% of my body fat is stomach, the rest is spilt with little on arms,thighs,hips and butt.
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  3. #3
    Training For Chest Hair rdferguson's Avatar
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    For reasons that I hope are self-explanatory, I most definitely do not have PCOS, but I have trained a woman who had PCOS (notably she lost about 6kg over 12 weeks, which is the normal weight loss recommendation of 0.5kg or 1lb/week), and studied it briefly during my Diploma of Fitness, under the general subject of metabolic conditions. Being a syndrome, PCOS doesn't necessarily mean you have insulin resistance. A syndrome is just a title for when someone has X amount of signs/symptons from a particular list of signs/symptoms. So if you haven't been tested for insulin resistance, it may be worth it to get that checked out, as you might not have it after all. Another possible sign related to PCOS is high blood pressure, which could affect training dramatically. So consult with a doctor before you start a program.

    Anyway, if there are no complications or contraindications, the basic approach should be the same that everyone else should take: strength training. I know there's some debate over the validity of interval training for fat loss, but if you're going to do cardio I'd suggest you do your warm up, then do some HIIT, rest for 5 min, then do some steady pace cardio.

    Typically, PCOS makes it harder to manage body fat, but all that means is that you have to be all the more alert to doing the right things training and nutrition-wise. Unless there are other issues (again, hypertension being one of them) on top of the basics, the same principles apply that do for everyone else - there's just a little less wiggle-room for messing around and doing the wrong things (and of course, most people do the wrong things). All people aiming to reduce body fat need to be eating at a calorie deficit, and all people aiming to reduce body fat should be doing strength training, to preserve lean body mass, so that of the weight lost from the calorie deficit, as much of it as possible is coming from fat.
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  4. #4
    Registered User Flying414's Avatar
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    Originally Posted by rdferguson View Post
    For reasons that I hope are self-explanatory, I most definitely do not have PCOS, but I have trained a woman who had PCOS (notably she lost about 6kg over 12 weeks, which is the normal weight loss recommendation of 0.5kg or 1lb/week), and studied it briefly during my Diploma of Fitness, under the general subject of metabolic conditions. Being a syndrome, PCOS doesn't necessarily mean you have insulin resistance. A syndrome is just a title for when someone has X amount of signs/symptons from a particular list of signs/symptoms. So if you haven't been tested for insulin resistance, it may be worth it to get that checked out, as you might not have it after all. Another possible sign related to PCOS is high blood pressure, which could affect training dramatically. So consult with a doctor before you start a program.

    Anyway, if there are no complications or contraindications, the basic approach should be the same that everyone else should take: strength training. I know there's some debate over the validity of interval training for fat loss, but if you're going to do cardio I'd suggest you do your warm up, then do some HIIT, rest for 5 min, then do some steady pace cardio.

    Typically, PCOS makes it harder to manage body fat, but all that means is that you have to be all the more alert to doing the right things training and nutrition-wise. Unless there are other issues (again, hypertension being one of them) on top of the basics, the same principles apply that do for everyone else - there's just a little less wiggle-room for messing around and doing the wrong things (and of course, most people do the wrong things). All people aiming to reduce body fat need to be eating at a calorie deficit, and all people aiming to reduce body fat should be doing strength training, to preserve lean body mass, so that of the weight lost from the calorie deficit, as much of it as possible is coming from fat.
    wow thanks for the insightful info. Its appreciated. I guess Im gonna call up my doctor here soon and ask some questions regarding this. If she says Im good to go all I can do is work with the right knowledge about how to lose body fat like everyone else.
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  5. #5
    Philippians 4:13 girl81's Avatar
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    I recently read that one of the best remedies for insulin resistance is to follow a lower carb diet and walk briskly for 20-30 minutes per day. I've also heard of some people recommending 10 minutes walking after each meal.

    Good luck with your PCOS. God bless.
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  6. #6
    Registered User paulett's Avatar
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    Originally Posted by girl81 View Post
    I recently read that one of the best remedies for insulin resistance is to follow a lower carb diet and walk briskly for 20-30 minutes per day. I've also heard of some people recommending 10 minutes walking after each meal.

    Good luck with your PCOS. God bless.
    I do not know if there is any research to back this up. But I have been around many low carbers for along time now and those who suffered from PCOS, no longer do. Can't say whether it is due to lower carbs or lower calories or exercise or all three though.
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  7. #7
    Registered User eidna22's Avatar
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    I also have PCOS and wanted to tell you that just because you have that does not mean that you are IR. *I have been*diligently*working out and cutting out anything white such as rice, sugar and salt and getting good and steady results. * *I take 2000 mg. of Metformin per day and that was a slow progression from 500 mg. However I do not take it for weight loss because it doesn't work like that for me. I'm taking it because it aids with fertility and can prevent gestational diabetis. I also can say that doing the south beach diet for a few weeks really helped my stomach shrink quickly.
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  8. #8
    Registered User cheerchica's Avatar
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    Hey there, I too have PCOS and have been tested so I know I have the IR kind. Low carb is making a massive difference for my other symptoms (in just 30 days) but time will tell whether or not it zaps the body fat. If anyone else replies to this with any macros for IR, I would love to hear it!

    There are so many different types of triggers for PCOS so for sure go see an endocrinologist and get a full blood work up. Once you figure out the trigger, you may or may not have to deal with any medications at all.

    My personal goal for my IR is to keep my diet 110% in check and increase my muscle mass so that I never have to take metformin or spiro or anything else.
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  9. #9
    Registered User Flying414's Avatar
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    I will try to do low carb on my own...but I would say bread is my biggest vice. Im also gonna ask my doctor a few questions about all of this. Thanks for the replies guys
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  10. #10
    Registered User pblove's Avatar
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    I have PCOS and was recently (about 2 months ago) put on Metformin by a fertility specialist once I got tired of my regular OBGYN telling me not to worry about the fact I NEVER got my period. Metformin has been working great for me, and after my wedding in October I will be tested to find out if I ovulate regularly after allowing the Metformin to do its thing for a while.

    As for the weight loss aspect, I am one week out from an OCB figure competition. So is fat loss possible? Most definitely! My stomach is definitely the last thing to go though- not sure if it's because of the PCOS or just how my body stores fat in general. Very frustrating to say the least, but it is what it is. If I can get to stage level leanness, you can definitely get as lean as you'd like to be on a daily basis. Just keep at it and don't give up! Make sure you have your macros in order, stick to a heavy lifting training routine and incorporate cardio as necessary.

    Good luck!
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  11. #11
    Registered User Flying414's Avatar
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    Originally Posted by pblove View Post
    I have PCOS and was recently (about 2 months ago) put on Metformin by a fertility specialist once I got tired of my regular OBGYN telling me not to worry about the fact I NEVER got my period. Metformin has been working great for me, and after my wedding in October I will be tested to find out if I ovulate regularly after allowing the Metformin to do its thing for a while.

    As for the weight loss aspect, I am one week out from an OCB figure competition. So is fat loss possible? Most definitely! My stomach is definitely the last thing to go though- not sure if it's because of the PCOS or just how my body stores fat in general. Very frustrating to say the least, but it is what it is. If I can get to stage level leanness, you can definitely get as lean as you'd like to be on a daily basis. Just keep at it and don't give up! Make sure you have your macros in order, stick to a heavy lifting training routine and incorporate cardio as necessary.

    Good luck!
    wow thanks for the inspiration! I really want to get a body Im happy with. I wont give up
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